Strength Training

"Prepare yourself for the world, oil your mind and manners, to give them the necessary suppleness and flexibility; strength alone will not do."

Our daily lives often place physical stress on our bodies that they aren't physiologically equipped to handle. Over time, this stress can really take its toll.

Ever wonder, for example, why so many Americans suffer from lower back pain? The answer is simple: The majority of us spend eight-plus hours a day sitting in an unnatural position that is very hard on our bodies, especially our lower backs.

By stretching and strengthening your body using the strategies in this chapter, you will counteract the stressors of daily life so you'll be able to function more efficiently and with less day-to-day pain. You'll also perform at a higher level during your workouts and recover more quickly from exercise.

Researchers, coaches and sports therapists are on an unending quest to maximize performance. Their clients--many of them world-class athletes -- depend on it.

One of the best discoveries in the upper echelon of the sporting world might also be the best-kept fitness secret for the rest of us. It's an effective yet simple technique called active-isolated stretching, which has boosted many athletes' performance. It can help you become less prone to injuries, feel more comfortable in your body and perform better in exercise and in daily activities.

The goal of stretching is to provide the means for muscle and tendon fibers to gradually relax and lengthen, allowing for a full range of unencumbered movement. The stretches people perform to achieve this vary greatly. Some athletes, for example, bounce like ballerinas before runs, whereas others contort their bodies into bizarre positions. Still, most people perform the classic "hold for 30 seconds" static stretch. The jury is still out on the benefits of static stretching, and some experts believe it can lead to muscle damage and soreness. One recent study of college-age men published in Research Quarterly for Exercise and Sport found that those who did a series of 17 static stretches actually had more soreness and higher levels of creatine kinase, an enzyme associated with muscle injury, than those who didn't stretch at all.

How could this be? Your muscles have a built-in stretch reflex that's engaged after a rapid movement or after three seconds in a stretched position. When a muscle is statically stretched, it has a natural tendency to protect itself from this motion by contracting back to its normal range. If you continue stretching while your muscle is trying to contract, you're in a tug of war that invites damage.

Only a warm, relaxed muscle can be stretched effectively. That's why many experts believe that active-isolated stretching, or AIS, is one of the most promising ways to get the benefits of stretching while minimizing its risks. In AIS, you hold each stretch for just two to three seconds, and then you return to the starting position and relax. After resting for a few seconds, you ease into the stretch again, progressively warming and elongating the muscle in more of a gentle pumping action. In this way, AIS works with your physiology, not against it.

"Because AIS circumvents the stretch reflex reaction, muscle fibers can elongate and release tension more efficiently," says John O'Dea, a health and fitness instructor at the American College of Sports Medicine and a strength-and-conditioning specialist.

Since I began using the AIS technique, my body has never felt looser and my athletic performance has skyrocketed. A few minor injuries also went away. World champion runner Steve Spence agrees: "I always hated to stretch because it didn't seem to make a difference," he told me. "But now I use this program every day, and I haven't been injured."

The definitive guide to AIS is The Whartons' Stretch Book by Jim and Phil Wharton. It will show you step by step how to reap the rewards of this remarkable stretching technique in just minutes a day.

Here's how to stretch two common problem areas--your lower back and shoulders--using AIS.

Lower Back

More than 70 percent of people will suffer lower back pain at some point in their lives. This stretch sequence, done twice a day, can reduce the amount of back pain you experience. (Important note: Stretching can actually worsen certain back injuries. Consult your doctor before beginning a stretching routine.)

A few things to keep in mind to achieve the benefits of AIS: Don't force yourself beyond the point of gentle discomfort. Take your time. The best results come when you are relaxed and breathing deeply. Hold the full stretch for two to three seconds, and then return to the starting position. At this point your blood is flowing into your muscles, which are now a little warmer. Do the move again, trying to increase the depth of the stretch by five percent. Repeat six to eight times. Each time you should be able to go a little deeper into the stretch.

Lying Back Stretch On a carpeted floor or exercise mat, lie flat on your back with your knees bent and your feet flat on the floor. Use your abdominal muscles to bring your knees toward your chest. Keep the small of your back pressed firmly into the floor while lifting your butt and hips slightly off the floor. When you can't bring your knees any closer to your chest on their own, wrap your arms or hands around the backs of your upper thighs and gently pull them deeper into your chest while exhaling fully. Physiology dictates that when you contract a muscle group (in this case, your abdominals), the "antagonistic," or opposite, muscle group (your back) must relax.

Get pumped; pump iron.

Shoulder Stretch-Stand with your feet shoulder-width apart, your arms down at your sides and your abdominal muscles tucked in. Keeping your left arm straight, bring it up and across your chest toward your right shoulder as far as it will go. Then place your right hand on your upper left arm just above your elbow. Without twisting your upper body--in other words, keep your shoulders square--gently push your left arm toward your right shoulder a few inches more while exhaling. Hold for two to three seconds, and then drop your left arm down and shake it out. Repeat six to eight times. When you're finished--if you've done it correctly--your left shoulder should feel noticeably looser and warmer than your right. Now repeat the stretch sequence with your right arm.

Strength Training

The body of a Triathlete-in-Training must be as strong as it is loose. Strength training is arguably the most beneficial exercise there is and it's a must for all triathletes. Strength training reverses the trend of muscle loss that occurs at a rough rate of half a pound per year, every year after age 30. It also burns body fat, increases bone density and improves posture. To reap these benefits, you must strength train twice a week, but the results are well worth it.

Using flawless technique is paramount when strength training. If you plan to do your workout at a gym, it's wise to get some personal attention if you don't know how to use the machines. Whether you're lifting at Gold's Gym or in your basement, here's some general advice to follow.

Isolate. When performing a lift, focus on the specific muscle you're using. In other words, don't "throw" your back into your bench press by arching it and bouncing the weight off your chest. That works your back, not your chest. It's also important to go through your full range of motion to improve your flexibility. Lastly, don't hold your breath. Remember this rule of thumb: Exhale during a two-second lift and inhale on a three-second recovery.

Use relaxed strength. When you learn to put forth great effort with a calm, loose body, your physical and mental fitness will skyrocket. Here's a tip: While strength training, your facial expressions reflect your perception of effort. Aim for Buddha, not Schwarzenegger. Keep your movements and your breathing smooth and rhythmical.

Use dumbbells whenever possible. Because they force you to balance the free weight, which increases the benefit of the workout, dumbbells give you more benefit from the same lift than Nautilus-type machines. Dumbbells can also prevent injury, because they build your muscles symmetrically, and many soft-tissue injuries are caused by muscular imbalance rather than muscular weakness.

Always vary your workouts. You will experience noticeable improvements in how you look and feel after about four weeks on this strength training program, but after that, your results will begin to plateau as your muscles adapt to their new workload. To continue seeing and feeling results at the same rate, you must keep your muscles guessing by varying your routine. One way to do that is to use different exercises to work the same muscle groups in back-to-back workouts. So, for example, if on Monday you used the leg curl machine to work your hamstrings, on Wednesday do the stability ball leg curl. As you'll see in the strength-training program that begins on page 117, there are several different exercises to work each muscle group. Make it your goal to never do the exact same workout in a single month.

Keep your sport in mind. The strength program that follows is fairly general in that it will help you get stronger no matter what your sport. But if you want to really boost your performance in triathlon, you must lift to meet the specific demands of swimming, cycling and running. Here's one variation you may want to try, for example: When doing a lat pulldown, stand and push the bar down to your waist with your arms straight out in front of you, in a swim-stroke motion, rather than doing the traditional, seated lat pulldown where you pull the bar down to your upper chest.

Watch your weight. If you lift weights that are too light, you won't get the maximum benefit from the exercise. On the other hand, if you lift weights that are too heavy, you risk getting injured. As a rule of thumb, you should use weights you can lift with proper form for two sets and still comfortably challenge yourself. If you feel like you could do a complete third set, you know your weight is too light. It's too heavy if you can't complete your two sets or if you begin compromising your form so you can lift the weight.

If you've never lifted weights, or haven't done so for three months or more, it's vital that you ease into it. If you don't, your muscles will become very sore and you'll risk getting injured. The first four to six strength-training sessions should be easy. This period of "anatomical adaptation" trains your body to more fully absorb the effects of strength training later. In these sessions, lift lighter weights, more times. This strength program calls for one set of 12 repetitions followed by another set of 8 repetitions. If you're new to this, start with lighter weights, and do one set of 20 repetitions and a second set of 15 repetitions. After about six sessions, switch to heavier weights and the 12/8 sequence.

Lift to failure. An important secret of strength training is to put some extra oomph into the last few repetitions of each set--really push yourself to maintain your form and to go through the full range of motion for those last few repetitions. By exerting yourself at this high level, your pituitary gland releases a substance known as growth hormone--a highly potent fat-burner, health promoter and the most anabolic (muscle building) substance known to humankind. To reap the benefits of naturally produced growth hormone, you should lift almost to the point of failure at the end of your final set--meaning the muscles you're working become so fatigued you feel as though you couldn't lift that weight one more time with proper form. This is where most people fall short in their strength-training routines. Lifting to failure will help you make the most muscle gains in the least amount of time.

Strength gains in under an hour

Keep it simple. You don't need to join a gym to lift weights. In fact, you don't even need to set up an elaborate home gym. All you need to buy are three pieces of equipment: a set of dumbbells, a stability ball, and a resistance band. I recommend that women get pairs of 5-, 8-, and 15-pound dumbbells, and men buy pairs of 10-, 20-, and 30-pounders. If you have hard flooring, you may also want to get a foam exercise mat for the floor exercises and stretches. That's all you need to create the ultimate home gym! Purchase used items to save money. Go online (ebay.com will likely net the best deals) or to local yard sales.

The Full 40: The Ultimate 40-Minute Stretch and Strength Routine

What follows is a simple, total-body circuit program that will stretch and strengthen almost every area of your body in just 40 minutes. It's like nothing you've ever done before.

Phase I: Warmup (5 minutes). Begin with a gradual five-minute aerobic warmup so that by the end of the five minutes you just begin to break a sweat. If you're working out at home, head out your front door and go for a brisk walk around the block. If the weather is nasty, stay inside and warm up with three sets of 25 jumping jacks. At the gym, vary the machines on which you warm up: stair climber, treadmill, stationary bike. You can even play a little basketball or racquetball as a warmup--think outside the box: anything that increases your heart rate and warms your muscles will do, so have some fun with it!

Phase II: Initial Stretch (5 minutes). Spend a few moments doing the following total body stretches and focusing on any areas that feel particularly sore or tight to you. This is important to reduce your risk of injury when lifting weights and to get you in tune with your body. Focus on breathing deeply and rhythmically as you stretch.

Overhead Stretch Stand with your feet shoulder-width apart and reach both arms straight over your head with your hands flat against one another and both palms facing forward. Fully extend your arms, point your fingers and reach as high as you can straight up over your head, making your body as long as possible. Hold for two to three seconds and then relax. Repeat six to eight times, deepening the stretch and elongating your body even more with each repetition.

Lying Back Stretch Do this stretch as described earlier.

Arm Swings To loosen and warm up your shoulders, swing your left arm in large circles like a windmill. Swing your arm forward five times and then backward five times. Repeat six to eight times and then do the same with your right arm.

Standing Quad Stretch To loosen your quadriceps--the muscles along the front of your thighs--stand with your feet slightly apart. Keeping your thighs still and your knees slightly apart but next to each other, raise your lower left leg behind you, lifting the heel of your foot toward your butt. Grab the ankle of your left foot with your left hand, and gently pull your heel closer to your butt. If you have trouble keeping your balance, you can hold onto the back of a chair with your free hand. Hold for two to three seconds and repeat six to eight times, deepening the stretch with each repetition. Then do the stretch sequence on your right leg.

Upper-Body Rotation To loosen and warm up your midsection, stand with your feet shoulder-width apart and your knees soft, not locked. Hold your arms in front of you with your elbows bent and your forearms at about ribcage height. Rotate your upper body to the right as far as you comfortably can. Pause slightly, and then rotate to the left. Repeat this fluid movement six to eight times, each time attempting to rotate farther to each side.

2. Initiating your descent at the hips, not the knees, lower yourself as though sitting back into a chair. Stop when the tops of your thighs are parallel to the floor. Keep your lower back in its natural alignment and avoid moving your knees forward past your toes. (If you have trouble keeping your heels on the floor or feel like you're rocking forward on your feet, place weight plates or a thin book under your heels to raise them one to two inches off the floor.) Return to the starting position by standing as you push down through your heels. Do one set of 12 repetitions, and then rest for 30 seconds while stretching your quadriceps. Do a second set--this time of eight repetitions--and then take a minute to stretch your quads before moving on to your upper back.

2. Take a large stride forward, far enough so that your front thigh ends up parallel to the floor with your knee over (not past) your toes. Push back up to the starting position by bringing your front leg to your back leg. This motion strengthens your entire leg--and your butt--while increasing the range of motion in your hips. A dynamite exercise. Do a set of 12 repetitions with the first leg and then 12 with the other leg. Rest for 30 seconds after your first set while stretching your quadriceps. Then do a second set with each leg--this time of eight repetitions. End the sequence by stretching your quads for about one minute before moving on to your upper back.

Turn on some oldies, if it'll help

Step Up 1. Stand in front of a sturdy chair or bench holding dumbbells in both hands, your arms down at your sides. Make sure the chair or bench is on a nonskid surface so it won't slide out from under you when you step up onto it. If you're using a chair, the seat back should be to one side of you (not in front of you). Put your left foot flat near the center of the bench or chair seat--that's the leg that's going to do the work. Keep your lower back in its natural alignment, your shoulders pulled back and your eyes facing forward.

2. Push down through your left heel to lift your right leg off the floor. Plant your right foot on the bench or chair next to your left foot, and then step down with your right to return to the starting position. Make sure to keep all of your weight on the left foot throughout the move and not to push off with your back foot. Do one set of 12 repetitions, and then do a set with your right foot on the chair. Rest for 30 seconds while stretching your quadriceps. Then do a second set with each leg--this time of eight repetitions. End by taking a minute to stretch your quads before moving on to your upper back.

The cable guy

At the Gym

Cable Squat 1. Set the bar on the peg of a Smith-type machine so you have to bend your knees slightly to step under it, and set it on your shoulders. After adding the weights to the bar, position yourself under it with your feet at least shoulder-width apart and knees slightly bent. Rest the bar on the backs of your shoulders and your upper back, not on your neck. (If you experience pain, that's a sign that you have the bar in the wrong place.) Grab the bar with a wide, overhand grip, and straighten your legs to lift it straight up off the pegs. Then rotate the bar backward slightly with your hands to keep the hook from catching on the lower pegs on your way down. Keep your elbows pointing straight down to the floor, your wrists straight (not bent back) and your knees soft (not locked).

2. Initiating the descent at the hips, not the knees, lower yourself as though sitting in a chair behind you. Lower yourself until your thighs are parallel to the floor, pause, and then push through your heels back up to the starting position. Throughout the movement, keep your chest up, your elbows pointing straight down (not back), and your knees in line with your feet--they shouldn't go forward past your toes or be off to one side or the other. Do one set of 12 repetitions, and then rest for 30 seconds while stretching your quadriceps. Do a second set--this time of eight repetitions--and then take one minute to stretch your quads before moving on to your upper back.

Rack it up, Rack it in

Back Squat 1. If you use a squat rack, set the barbell on the squat supports so you have to bend your knees slightly to step under it and set the bar on your shoulders. (That way the supports are below you and you can lower the barbell to the supports when your muscles are tired after the set, rather than having to lift the bar up onto the supports.) Position the bar so it rests on the backs of your shoulders and your upper back, not on your neck. (If you experience pain, that's a sign that you have the bar in the wrong place.) Hold the bar with a wide, overhand grip. Keep your elbows pointing straight down to the floor, and set your feet shoulder-width apart with soft knees (not locked).

2. Initiating the descent at the hips, not the knees, lower yourself as though sitting in a chair behind you. Lower yourself until your thighs are parallel to the floor, pause, and then push through your heels back up to the starting position. Throughout the movement, keep your chest up, your elbows pointing straight down (not back), and your knees in line with your feet--they shouldn't go forward past your toes or be off to one side or the other. Do one set of 12 repetitions, and then rest for 30 seconds while stretching your quadriceps. Do a second set--this time of eight repetitions--and then take one minute to stretch your quads before moving on to your upper back.

A pressing matter

Leg Press 1. Sit in a leg press machine with your feet flat against the foot plate. Adjust the seat so your knees are bent at about a 90-degree angle or slightly less to start. Hold onto the handlebars at your sides, and keep your back flat against the backrest and your upper body relaxed.

2. Push up through the foot plate and straighten your legs until they're almost fully extended. Keep your legs slightly flexed so that your knees aren't locked. Lower the foot plate to the starting position, and repeat. Do one set of 12 repetitions, and then rest for 30 seconds while stretching your quadriceps. Do a second set--this time of eight repetitions--and then take one minute to stretch your quads before moving on to your upper back.

Baby got (upper) back

Upper-Back Exercises

Upper-Back Stretch Stand about two feet away from a wall, with your feet about hip-width apart and your toes pointing toward the wall. With straight arms, place the palms of your hands flat on the wall at about eye level. Lower your head so your ears are by your upper arms. Your back may arch slightly. Squeeze your shoulder blades together, and you should feel a good stretch in the muscles of your upper back. Hold for three seconds and repeat at least six times, deepening the stretch with each repetition.

Rowin' with the homies

At Home

One-Arm Row 1. Holding a dumbbell in your right hand, place your left hand and knee on a workout bench or the seat of a chair. Keep your back flat and let the dumbbell hang down at your side so that it's just in front of your shoulder.

2. Focus on using your upper-back muscles as you pull the dumbbell up and back toward your hip, keeping your arm close to your body. Do not lift the dumbbell higher than hip level. Pause at the top of the move, and then slowly lower the dumbbell to the starting position. Do 12 reps with your right arm and 12 with your left. Follow the set by stretching your upper back muscles with the stretch described above. Then do a set of eight reps with each arm, and stretch the upper back muscles once again.

Sit up straight

Seated Overhead Press 1. Sit on a chair with good posture so that you aren't slouching and your abdominal and back muscles are supporting your trunk. Your feet should be flat on the floor, toes pointing straight ahead. Hold a pair of dumbbells above each shoulder at about jaw level with your palms facing forward. Your elbows should point straight down and your wrists should be straight, not bent back.

2. Press the dumbbells straight up and in toward each other slightly so that they're about three to six inches apart at the top of the move. Avoid shrugging your shoulders up by your ears and keep your elbows soft, not locked. Do 12 reps followed by stretching your upper back muscles with the stretch described on the opposite page. Then do a set of eight reps, followed by stretching the upper back muscles once again.

Pull men, pull

Pullover 1. Lie on your back on a stability ball so that your head, neck, and upper back are supported by the ball. Keep your hips and butt lifted so your thighs are parallel to the floor and your knees are bent at a 90-degree angle. Hold two dumbbells over your midchest with an overhand grip and straight arms. Don't lock your elbows.

2. Keeping your head and upper body still and your arms straight with soft elbows, slowly lower the dumbbells behind your head until your upper arms are slightly below your ears. Pause, and then pull the dumbbells back up to the starting position. Do 12 reps followed by stretching your upper back muscles with the stretch described on the opposite page. Then do a set of eight reps, followed by stretching the upper back muscles once again.

Turn your lats into wings

At the Gym

Lat Pulldown 1. Sit directly in front of the lat pulldown machine with your feet flat on the floor, and grab the bar with a false (thumb on the same side as your fingers) overhand, shoulder-width grip. Keep your arms straight and your torso upright or leaning back slightly. Your back should remain straight, not arched.

2. Pull your shoulder blades together and down, stick out your chest, and pull the bar down toward your chest. Pause with the bar just past your chin about an inch or two off your chest, and then slowly let it rise to the starting position. Do 12 reps followed by stretching your upper back muscles with the stretch described on page 124. Then do a set of eight reps, followed by stretching the upper back muscles once again.

Everybody get your row on

Seated Cable Row 1. Sit in the seat of a cable row machine with your knees slightly bent and your feet flat against the foot plates, and lean back slightly with a straight back. Grab the handle with your palms facing in toward each other and your arms fully extended.

2. Squeeze your shoulder blades together as you pull the handle to the lower part of your sternum. Pause, and then slowly return to the starting position. Do 12 reps followed by stretching your upper back muscles. Then do a set of eight reps, followed by stretching the upper back muscles once again.

Treat your hamstrings like kings

One-Arm Row: Perform the exercise as described earlier while leaning over a workout bench for support.

Hamstring Exercises

Stretches

Lying Hamstring Stretch Lie on your back on a carpeted floor or exercise mat. Raise your right leg straight up, and bend your knee slightly so it isn't locked. Keep your left leg bent with your foot flat on the floor. Wrap a rope, belt or towel around the arch of your right foot and gently pull your leg toward your right shoulder to deepen the stretch. Hold for three seconds, and repeat six to eight times, deepening the stretch with each repetition. Repeat with the other leg.

Standing Hamstring Stretch Place the heel of one foot up on a chair or bench at about waist height. Keeping your back straight, bend at the waist and press down with your hand on your upper thigh just above your knee. Be sure to keep your hips facing forward, not turned, with your toes pointing straight up and your knee soft (not locked). You should feel a good stretch along the back of your upper thigh. Hold for three to five seconds and repeat six to eight times, deepening the stretch with each repetition. Repeat with the other leg.

Get hip to strength training

At Home

Hip Lift 1. Lie on your back on a carpeted floor or an exercise mat with your knees bent and your feet hip-width apart. Your toes should point straight ahead and your arms should be straight out at your sides, palms up.

2. Press down through the heels of your feet to lift your hips and buttocks off the floor. Your body should form a bridge from your shoulder blades to your knees, and you should feel the exertion in the muscles along the backs of your thighs. Squeeze your gluteal (butt) muscles at the end of the move. Then lower yourself back to the starting position. Do 12 repetitions, and then pause for 30 seconds to stretch your hamstrings using one of the stretches described above. Now do a set of eight repetitions, followed by another hamstrings stretch.

Stability Ball Leg Curl 1. Lie on your back on a carpeted floor or an exercise mat with your legs extended and your heels up on a stability ball. Keep your arms straight out at your sides with your palms down. Press down through your heels on the ball to lift your pelvis, butt and most of your back off the floor. Your body should form a bridge from your shoulder blades to your feet and you should feel the exertion in the muscles along the backs of your thighs.

2. Keeping your body lifted, squeeze your gluteal muscles and press your feet flat into the ball as you bend your knees and roll the ball in toward you. Pause, and then roll the ball back out to the bridge position. Roll the ball in and out 12 times before taking 30 seconds to stretch your hamstrings using one of the previous stretches. Then do another eight repetitions, followed by a one-minute stretch of your hamstrings.

Rubber-band man

Standing Leg Curl 1. Place one end of an elastic Resist-A-Band under your left heel, and hook the other end around your right heel. Stand straight with your abs tight, looking straight ahead as you hold onto the back of a chair for support. Keep the toes on your left foot pointed straight ahead. Your feet should be a few inches apart, with the toes on your right foot on the floor a few inches behind your left foot.

2. Keeping your knees and thighs in line with one another, bend your right knee and lift your foot behind you until your lower leg is parallel with the floor. Pause, and then lower your foot back to the starting position. Although this move may look easy, it's quite tough. You may not be able to lift your leg to parallel at first, but try to work toward that. Do 12 repetitions with your right leg and then 12 with your left. Stretch your hamstrings for 30 seconds using one of the stretches shown on page 127, and then do a set of eight repetitions with each leg and stretch your hamstrings again for a minute.

Get a leg up on the competition

At the Gym

Single-Leg Hamstring Curl 1. Lie facedown on the bench of a leg curl machine, with your feet hooked behind the lifting pads and your knees just over the bench's edge. For support, hold onto the bench or the machine's handlebars, if available. Your legs should be fully extended with some flex at the knee and your toes pointing down.

2. Keep your pelvis pressed against the bench as you raise one heel up toward your butt so that your leg bends to a 90-degree angle. Keep your toes pointing out away from your body. The other leg should remain in the extended position. Slowly lower the raised leg back to the starting position. Do 12 repetitions with your left leg and then 12 with your right. Follow that set with a 30-second rest to stretch your hamstrings using one of the stretches you've already learned. Then do eight more repetitions on each leg before stretching your hamstrings again for another minute.

You're the only curl for me

Standing Hamstring Curl 1. Stand facing a low cable machine with the cable strap wrapped around your left ankle. Stand straight with your abs tight, looking straight ahead as you hold onto the handlebar for support. Keep the toes of both feet pointed straight ahead. Your feet should be a few inches apart.

2. Keeping your knees and thighs in line with one another, bend your left knee and lift your foot behind you until your lower leg is parallel with the floor. Pause, and then lower your foot back to the starting position. Do 12 repetitions with your left leg and then 12 with your right. Stretch your hamstrings for 30 seconds using one of the stretches shown on page 127, and then do a set of eight repetitions with each leg, stretching your hamstrings again for a minute.

Pectoral pull

Chest Exercises

Chest Stretch Stand next to a wall so that you're just a few inches away with your arm. Place your hand palm down on the wall straight behind you so that your hand lines up with your shoulder. Keep your hips and shoulders squared and your free hand down at your side. Hold for two to three seconds. Repeat the stretch six to eight times. Then repeat the entire sequence with your other arm.

Stabilize to mobilize muscle fibers

At Home

Chest Press 1. Lie on your back on a stability ball so that the ball is supporting your head, neck and upper back. Keep your feet shoulder-width apart and your hips and butt lifted so your thighs are parallel to the floor and your knees are bent at a 90-degree angle. Hold two dumbbells over your midchest with an overhand grip and straight arms. Your palms should face your feet and your elbows should be slightly bent, not locked.

2. Pinch your shoulder blades together as you bend your elbows and slowly lower the dumbbells until they're by your armpits, just higher than chest level. Pause, and then press the dumbbells back up to the starting position, bringing your hands close together without clanking the weights. Do 12 repetitions, and then take a 30-second rest, stretching your chest muscles with the chest stretch shown above. Now do another set of eight repetitions, followed by stretching your chest muscles for one minute.

I believe my chest can fly

Chest Fly 1. Set up on the stability ball exactly as you would for a chest press, with your head, neck and upper back supported by the ball and your hips lifted. Hold the dumbbells straight over your midchest as with the chest press.

2. Leading with your elbows, which should remain slightly bent, move your arms out and down in a wide arc until your upper arms are parallel to the floor. Use your chest muscles to pull the weights back up to the starting position, moving in the same arc motion, only in reverse. Do 12 repetitions, and then take a 30-second rest, stretching your chest muscles with the chest stretch shown above. Now do another set of eight repetitions, followed by stretching your chest muscles for one minute.

Military Might

Pushup 1. Support your body with the balls of your feet and your hands, positioning your hands about three inches wider than shoulder-width on either side, palms flat on the floor. Straighten your arms without locking your elbows. Your butt should be slightly above the line of your body so your back doesn't sag.

2. Lower your torso until your chest is almost to the floor. Push yourself up to the starting position. Do 12 repetitions, and then take a 30-second rest, stretching your chest muscles with the chest stretch shown on the opposite page. Now do another set of eight repetitions, followed by stretching your chest muscles for one minute.

The women's brigade

Bent-Knee Pushup Assume the standard pushup position, except instead of having your legs out straight, keep your knees bent and your feet up off the ground. You may want to do this exercise on a well-padded floor or exercise mat to cushion your knees. Lower your torso until your chest is almost to the floor. Push yourself up to the starting position. Do 12 repetitions, and then take a 30-second rest, stretching your chest muscles with the chest stretch. Now do another set of eight repetitions, followed by stretching your chest muscles for one minute.

At the Gym

Chest Press Do the dumbbell chest press on a workout bench instead of a stability ball.

Spread your wings

Chest Fly 1. Sit in a chest fly machine with your feet a comfortable distance apart and feet flat on the floor. Grab the handles with a false grip (thumb on the same side as your fingers). Your elbows should be at shoulder height resting on the pads.

2. Keeping your back and shoulder blades against the backrest, use your chest muscles to squeeze the pads together in front of your chest. Pause before returning to the starting position. Do 12 repetitions, and then take a 30-second rest, stretching your chest muscles with the chest stretch. Now do another set of eight repetitions, followed by stretching your chest muscles for one minute.

Golden Calves

Calf Exercises

Stretches

Lying Calf Stretch Lie on your back on a carpeted floor or exercise mat. Raise one leg straight up with a soft knee (not locked), keeping the other bent with your foot flat on the floor. Flex the foot of the raised leg so your toes point toward your head. Wrap a rope, belt or towel around the ball of your raised foot and gently pull your toes straight down to deepen the stretch. Hold for three seconds, and repeat six to eight times, deepening the stretch with each repetition. Repeat with the other leg.

Standing Calf Stretch Stand on the bottom step of a staircase, holding onto the railing with one hand to keep your balance. If your home doesn't have a staircase, you can stand on an aerobic step or a thick phone book and hold onto the back of a chair at your side for support. Place your left foot on the step so that the ball of your foot is at the step's edge and your heel hangs off the back. Hook your right foot behind your left heel, and stand with good posture (don't lean backward or forward). With both knees slightly bent, drop your left heel below the level of the step and shift your weight so it's over that heel. Hold for three seconds. Repeat the stretch six to eight times, deepening the stretch with each repetition. Then repeat to stretch your right calf.

Calves to be Idolized

At Home

Floor Calf Raise 1. Stand with your feet no wider than hip-width apart. Hold dumbbells in both hands, with your arms down at your sides.

2. Stand up on your toes and focus on keeping your feet straight--don't turn your ankles outward or inward as you raise up. Pause in the raised position, and then lower your feet so they're flat on the floor once again. Do 12 repetitions, and then rest for 30 seconds while doing one of the calf stretches above. Then do eight more repetitions, and end by stretching your calves again.

Your calves: Hop to it

Stair Calf Raise 1. Stand on the bottom step of a staircase, holding a dumbbell in one hand. Hold onto the railing with your free hand for support. If your home doesn't have a staircase, you can stand on an aerobic step or thick phone book and hold onto the back of a chair at your side. Place the front of both feet on the step so that the balls of your feet are on the step's edge and your heels hang off the back, below the level of the step.

2. Keeping your body in a straight line with your toes, lift up onto your toes as high as you can, making sure not to turn your ankles out as you raise up. Keep your knees soft (not locked) and avoid leaning forward. Pause in the raised position, and then slowly lower your heels below the level of the step. Do 12 reps, and then pause to stretch your calves using one of the stretches on page 133. Then do a set of eight calf raises, and end by stretching your calves again.

Sit-to-fit

At the Gym

Seated Calf Raise 1. Sit upright on the bench facing a seated calf raise machine with your abs and back muscles supporting your trunk. Place the balls of your feet on the foot bar with your heels below the level of the bar. Rest the weight pad on your thighs, a few inches back from your knees. Hold onto the bench or weight pad for support, and look straight ahead.

2. Lift your heels above the level of the metal foot bar, as high as you comfortably can. Pause, and then lower back to the starting position. Do 12 reps, and then rest for 30 seconds while stretching your calves. Then do a set of eight more repetitions, and end by stretching your calves again.

Flexiballity

Abdominal Exercises

Stretches

Ball Drape Lying on your back on a stability ball, drape yourself over the ball so that your pelvis opens up and you feel a good stretch in your abs. Keep your feet flat on the floor as you allow the pressure of the ball to run up through your hips and the small of your back. Your head and neck should fall down the back of the ball while you hold your arms outstretched in a natural position with your fingertips grazing the floor for balance. Hold for two to three seconds, and then repeat six to eight times, deepening the stretch with each repetition.

Cobra Lie face down on a carpeted floor or exercise mat with your feet wider than shoulder-width apart. Place your hands palms-down on the mat directly under your shoulders. Now push up with your arms to lift your torso off the floor, making sure to keep your pelvis pressed into the floor. Keep your elbows bent, your shoulders relaxed (not shrugged up by your ears), and focus your gaze slightly higher than the horizon. Hold for two to three seconds, and then repeat six to eight times, deepening the stretch with each repetition.

6-packin' heat

Ab Crunch 1. To perform the perfect crunch, lie on your back with your knees bent and your feet flat on the floor about hip-width apart. Place your fingertips lightly behind your ears to gently support your head.

2. Use your abs to lift your head and shoulder blades four to six inches off the floor. Keep your lower back pressed firmly against the floor and your elbows pointing straight out (not forward). Hold a tight crunch for 10 to 15 seconds as you exhale, then slowly lower back to the starting position. Rest for 15 seconds and repeat 10 times. Then stretch your abs for one minute.

It's important to note that when doing ab crunches, you should never push through back pain. Stop at even the slightest twinge in your lower back.

Abs like Augustus

At The Gym

Roman-Chair Run Stand in a Roman Chair with your lower back against the backrest, your arms bent at 90 degrees and your forearms against the pads. Grab onto the handles, and hold yourself up with your arms and abs so your feet are a few inches off the floor. Allow one leg to dangle naturally as you lift the other like you're doing a high step march. Lift the leg as high as you can, and then bring it down as you lift the other leg in a fluid running-in-slow-motion kind of movement. Breathe deeply and rhythmically as you lift each leg 10 to 20 times. Take a 30-second break to stretch your abs, and then do another set, followed by stretching your abs once again for a minute.

Abs by steel

Weighted Crunch 1. Sit in an ab crunch machine with your back against the backrest, your legs bent at a 90-degree angle, and your feet flat on the floor. Hold the straps snug to your chest, and strap your thighs tightly to the seat.

2. Keep your lower back pressed into the backrest as you use your abs to curl your torso so that you shorten the distance from your bottom ribs to your hips. (Don't just bend forward at your waist.) It should feel just like a crunch you perform on the floor. Pause at the end of the move, and then slowly raise your torso back up to the starting position. Do 20 repetitions, and then take a one-minute rest to stretch your abdominal muscles.

Leap tall buildings in a single bound

Lower-Back Exercises

Lying Back Stretch Do the stretch as described earlier. Use the stretch before you exercise your lower back, between sets, and after your final set.

At Home or the Gym

Superman 1. Lie facedown with your legs straight and your arms stretched straight out in front of you, with your palms on the floor. Now gently lift your legs, arms, head and chest off the floor, making sure to fully squeeze the muscles of your low back. Lift your arms and legs to the same level to where your arms are parallel to the floor, keeping them as straight as possible and reaching with both your legs and arms as far as you can. Look down at the floor so that your ears are by your upper arms. Breathe slowly and deeply during these exercises. Hold the position for 10 seconds. Repeat twice. Relax.

2. Now, raise your left hand and right leg, leaving your chest on the floor. Breath slowly as you hold for ten seconds and then relax. Now raise your right hand and left leg, hold for a count of 10, and relax. Then, raise your right hand and right leg, hold for 10 and relax. Lastly, raise your left hand and left leg, hold for a count of 10 and relax. Now rest for 30 seconds, and do the Lying Back Stretch. Then repeat the entire exercise sequence before stretching your lower back for another minute.

Work your foundation

Bridge Get into a position similar to a pushup, with your weight on your forearms and toes. Your body should form a straight line from head to heels with your butt lifted a bit so that your back doesn't sag. Pull in your abs, and breathe steadily as you hold this position for 20 to 60 seconds. If you can maintain the position for a full 60 seconds, one rep is enough. If not, do any combination of reps that adds up to 60 seconds. Then stretch your lower back for 30 seconds, and do another set of reps that add up to 60 seconds. End by stretching your lower back once again for about a minute.

Big Guns Club

Biceps Exercises

Biceps Stretch Do the Chest Stretch. This move stretches your biceps as well as your chest.

Dumbbell Curl 1. Sit on the edge of a chair with good posture so that you aren't slouching and your abdominal and back muscles are supporting your trunk. Plant your feet flat on the floor about hip-width apart with your legs bent at a 90-degree angle. Hold a dumbbell in each hand, keeping your elbows and upper arms pressed against the sides of your body. Your forearms should be extended straight down with your palms facing forward.

2. Lift the dumbbells at the same time in one smooth motion, keeping your elbows pressed against your sides. Pause, and then slowly lower the dumbbells back to the starting position. Do 12 repetitions, and then take a 30-second rest to stretch your biceps. Do a second set--this time of eight repetitions--and then stretch your biceps again for about a minute.

Triceps Stretch

Triceps Exercises

Triceps Stretch Stand with a wall at your side so that you're about one foot from the wall. Set your feet slightly wider than shoulder-width apart, your toes pointing straight ahead. Bend the knee of the leg closest to the wall and shift your weight onto that leg. Place your palm on the wall above your head. Make sure your upper arm is by your ear and your arm is fully extended. Now keep your hips and torso squared as you lean toward the wall into the stretch. You should feel the stretch along the back of your upper arm. Hold for two to three seconds, then repeat the stretch six to eight times, deepening the stretch with each repetition. Repeat the entire stretch sequence with your other arm.

Triceps Press

Overhead Triceps Press 1. Sit on the edge of a chair with good posture so that you aren't slouching and your abdominal and back muscles are supporting your trunk. Plant your feet flat on the floor about hip-width apart with your legs bent at a 90- degree angle. Hold a dumbbell in each hand with your palms facing in toward each other. Your arms should be bent at right angles, with your upper arms next to your ears and your forearms behind your head.

2. Keeping your upper arms and elbows still, raise the dumbbells with your forearms until they're straight over your head. Pause, and then slowly lower the dumbbells back to the starting position. Do a set of 12 repetitions, and then rest for 30 seconds while stretching your triceps. Do a second set--this time of eight repetitions--and then stretch your triceps again for one minute.

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